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Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men

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European Journal of Applied Physiology Aims and scope Submit manuscript

Abstract

Purpose

To determine if 8 weeks of periodized strength resistance training (RT) utilizing relatively short rest interval lengths (RI) in between sets (SS) would induce greater improvements in body composition and muscular performance, compared to the same RT program utilizing extended RI (SL).

Methods

22 male volunteers (SS: n = 11, 65.6 ± 3.4 years; SL: n = 11, 70.3 ± 4.9 years) were assigned to one of two strength RT groups, following 4 weeks of periodized hypertrophic RT (PHRT): strength RT with 60-s RI (SS) or strength RT with 4-min RI (SL). Prior to randomization, all 22 study participants trained 3 days/week, for 4 weeks, targeting hypertrophy; from week 4 to week 12, SS and SL followed the same periodized strength RT program for 8 weeks, with RI the only difference in their RT prescription.

Results

Following PHRT, all study participants experienced increases in lean body mass (LBM) (p < 0.01), upper and lower body strength (p < 0.001), and dynamic power (p < 0.001), as well as decreases in percentage body fat (p < 0.05). Across the 8-week strength RT phase, SS experienced significantly greater increases in LBM (p = 0.001), flat machine bench press 1-RM (p < 0.001), bilateral leg press 1-RM (p < 0.001), narrow/neutral grip lat pulldown (p < 0.01), and Margaria stair-climbing power (p < 0.001), compared to SL.

Conclusions

This study suggests 8 weeks of periodized high-intensity strength RT with shortened RI induces significantly greater enhancements in body composition, muscular performance, and functional performance, compared to the same RT prescription with extended RI, in older men. Applied professionals may optimize certain RT-induced adaptations, by incorporating shortened RI.

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Abbreviations

ANOVA:

Analysis of variance

AR:

Androgen receptor

CERC:

Clinical Exercise Research Center

CV:

Coefficient of variance

DEXA:

Dual-energy X-ray absorptiometry

ES:

Effect size

LBM:

Lean body mass

RM:

Repetition maximum

RE:

Resistance exercise

RT:

Resistance training

RI:

Rest interval length in between sets

SEBT:

Star excursion balance test

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Acknowledgments

The authors would like to thank the study participants, University of Southern California Clinical Exercise Research Center staff, and Adriana Del Padilla for their contribution to the successful completion of the experimental protocol. This study was funded by the National Strength and Conditioning Association Foundation (NSCAF). The results of the present study do not constitute endorsement by NSCA.

Conflict of interest

For all authors, there are no conflicts of interest, which might lead to bias in this manuscript.

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Authors and Affiliations

  1. Division of Biokinesiology and Physical Therapy, Clinical Exercise Research Center, University of Southern California, 1540 E. Alcazar St., CHP-149, Los Angeles, CA, 90089, USA

    Matthew G. Villanueva & E. Todd Schroeder

  2. Department of Preventive Medicine, Division of Biostatistics, University of Southern California, Los Angeles, CA, USA

    Christianne Joy Lane

Authors
  1. Matthew G. Villanueva
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  2. Christianne Joy Lane
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  3. E. Todd Schroeder
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Corresponding author

Correspondence to E. Todd Schroeder.

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Communicated by Michael Lindinger.

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Villanueva, M.G., Lane, C.J. & Schroeder, E.T. Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men. Eur J Appl Physiol 115, 295–308 (2015). https://doi.org/10.1007/s00421-014-3014-7

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  • DOI: https://doi.org/10.1007/s00421-014-3014-7

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